Exercising can be quite challenging for those suffering from plantar fasciitis because of throbbing pain in the heel and arch. The pain, particularly in the heel and arch sections, is excruciating when you get up in the morning but decreases gradually. However, the pain usually returns and keeps exacerbating if you remain seated or standing for hours at a stretch.
Performing strenuous, high-impact workouts like hiking, running, jumping rope, and walking long distances can stress out your feet, making them hurt. The plantar fascia ligament linking the toes with the heel becomes exceedingly taut, leading to pain, small tears, and soreness. Stretching and flexing the plantar fascia not only prevents the ligament from tearing but also strengthens the muscles surrounding it.
In this article, we take a close look at some foot exercises and exercise equipment for plantar fasciitis.
A Few Good Foot Exercises for Plantar Fasciitis
1. Picking Up and Putting Marbles Inside a Mug
Podiatrists and fitness experts agree that trying to pick up marbles solely with your toes is a challenging foot exercise. All you need to do is place a few marbles all around a mug or tea cup on the floor. Now stand erect, and try to take hold of the marbles, one at a time, using your toes and toes only.
Put the marble in the cup placed beside the marbles after you’ve successfully gripped it. Keep repeating the exercise till you put all the marbles into the mug.
2. Stretching The Calf Muscle
Put your affected foot (i.e. the limb with plantar fasciitis) behind the other foot, and face a wall. Bend forward, leaning onto the front knee while keeping the affected foot fully straight. Now stretch the calf muscle of your back foot (located on the leg’s backside towards the top) while ensuring the heel does not go off the floor. Remain in this position for approximately 25-30 seconds before returning to the normal position.
You can do this exercise 4-5 times a day.
3. Toe Stretching
Sit down and stretch out your affected leg in a manner that the heel touches the ground. Lean forward to grip the big toe to turn it backward, and loosen your ankle sufficiently so that you can drag it away from the ground.
4. Curling the Toes
Place a towel below your feet while you’re seated on a chair. Now try crumpling the towel with only your toes. After bundling up the towel, try straightening out the piece of cloth by twisting and bending your toes.
5. Rolling a Tennis or Lacrosse Ball
Rolling and massaging a tennis ball underneath your affected foot is an easy but effective exercise, offering you relief from plantar fasciitis pain. Place your foot over a tennis or lacrosse ball, chilled water bottle, rolling pin, or any other cylindrical or round object. Now softly massage and roll the ball, focusing more on the heel and arch areas of your foot.
Exercise Equipment for Plantar Fasciitis: The Best 5 Products
1. Slant Board Calf Stretcher
The Horiilyn slant board stretcher helps in effectively stretching your leg’s plantar fascia, Achilles tendon, tibia, calf muscles, and hamstrings. Consequently, the slant board enables you to recover from foot issues like plantar fasciitis, tarsal tunnel syndrome, shin splint, bunion, and so on. You can train against the wall, do floor stretches, exercise your feet internally and externally, and train using a chair with this device.
If your job requires you to stay seated for hours at a stretch, then you can use this slant board calf stretcher to boost your lower body’s center of gravity. Using the slant board calf stretcher helps in maintaining a correct and natural sitting posture. You can use this foot exercise apparatus as a fitness device and also for performing calf and foot stretches.
Horiilyn Slant Board Calf Stretcher: Best Features
- Lightweight and sturdy
- Fully recyclable and naturally degradable
- Waterproof
- Oil-proof
- Odorless
- Portable
- Anti-slip base
- Adjustable height
2. TheraFlow Foot Massager Roller for Plantar Fasciitis Relief
The TheraFlow Foot Massager-cum-Roller is ideal for individuals beset with plantar fasciitis, heel spur, diabetic neuropathy, tarsal tunnel syndrome, and other foot diseases and defects. You can roll and massage the entire underside of your feet effectively for easing pain and relaxing the plantar fascia. Besides helping manage sore feet, this foot massager roller also boosts blood circulation to your feet, and massages embedded tissue.
TheraFlow Foot Massager Roller: Top Features
- 4 lines of spaced-out crumples for relieving stress via effective tissue massage
- Acupressure points for getting relief from foot pain and discomfort
- The anti-slip base for stable installation
- Arched massager gels with your foot’s natural curvature for providing better stimulation
- Includes foot reflexology chart, instruction, and healing guide booklets
- Crafted from eco-friendly wood
- Non-slip bottom
3. Dr. Scholl’s Plantar Fasciitis Massage Ball, Hot & Cold Therapy
You can use Dr. Scholl’s Plantar Fasciitis Massage Ball in three distinct ways. Offer yourself a warm and soothing massage by filling up the ball with hot water; fill chilled water and knead the underside of your foot for a chilling effect. You can also roll the empty ball or fill it up with normal tap water for massaging your feet.
Top features of Dr. Scholl’s Plantar Fasciitis Massage Ball:-
- Smooth nubbed surface for a stimulating and relaxing massage
- The sure-grip band at both ends for firmly gripping flat and polished surfaces
- Dishwasher-safe
- Profile matches your plantar fascia’s contour
4. Plantar Fasciitis Foot Pain Relief 14-Piece Kit
The 14-piece plantar fasciitis foot pain relief kit is perfect for lessening heel and arch pain resulting from plantar fasciitis, foot stress, and heel spur. This 14-piece kit by Fittest Pro comprises padded arch supports, foot sleeves, gel heel cushions, therapy wraps, fabric heel grips, gel heel grips, and silicone gel heel protectors.
Why choose Fittest Pro Plantar Foot Pain Relief 14-Piece Kit:-
- Heel arch support, ankle wrap, and foot sleeves made of premium quality compression fabric
- Heel pads and heel grip made from high-quality medical-grade silicone
- Anatomically designed braces for a comfortable fit
- 100% money-back guarantee
5. ProPlantar™ Plantar Fasciitis Night Splint
Besides the above product, one quality medical device, we’d especially recommend is the ProPlantar™ Plantar Fasciitis Night Splint. This plantar fasciitis night splint is made of durable fabric that is lightweight, breathable, and adjustable as well as can be used by both men and women. Other products by ProPlantar.com that you can use for coping with plantar fasciitis pain include arch support, foot massager, night splint sock, and slippers.